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Eat More Plants Cookbook
Plant-Based Recipes

CONTEST NOW CLOSED ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I k

CONTEST NOW CLOSED
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I know that 2021 is already off to a, well, challenging start so I’m doubling down on giveaways because you deserve a treat! 🎁
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I’m partnering with @greenhousejuice to offer you a giveaway of amazing Greenhouse products worth $150 delivered to your doorstep to celebrate their January sale.
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Just use the code CHEERS21 for 21% off of any Greenhouse products on www.greenhouse.ca. The link is in my bio. You can also find Greenhouse products at grocery stores across BC 🌱 🌱 🌱
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HERE’S HOW TO ENTER
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1. Make sure you’re in the delivery zone by checking greenhouse.ca/delivery. Think GTA and in BC, Vancouver, some parts of Burnaby + North Vancouver.
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2. Be sure to follow both @desireenielsenrd and @greenhousejuice
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3. SAVE this post AND tag a friend in the comments who energizes you.
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4. Contest closes Monday, January 25 at 9AM PST.
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Don’t worry, if you don’t live in the delivery area, I have two more giveaways coming!!!
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#greenjuice #kombucha #eatmoreplants #plantbasedvancouver #plantbasedtoronto

Have you ever eaten sunchokes? ⠀⠀⠀⠀⠀⠀

Have you ever eaten sunchokes?
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This nobbly root veg doesn’t look super impressive...but it’s one of the most microbiome-boosting veg in existence.
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How? Because it contains one of the highest levels of prebiotic FODMAPS, namely inulin, in the 🌱 world.
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How does inulin make microbiome magic? Well, it’s long carbohydrate chains are indigestible to YOU, meaning they travel to your colon where they can be fermented by the trillions of bacteria that call you home.
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🦠 By doing so, the bacteria grow and produce end products (or post-biotics) like short chain fatty acids that nourish your gut lining as well as support your gut-associated immune system.
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Sunchokes (also called Jerusalem artichokes) also super delicious. They have a mild, earthy flavour that blends into silky smooth creams and roasts up to tender perfection. 👩🏻‍🍳
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Kind of impressive, right? Now, I’ve got to warn you: If you’re new to this kind of high prebiotic food, all that fermentation means a bit of, well, gas. Or a lot, to be honest! They don’t call em fart-ichokes for nothing 💨
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So start with a small serving. If you don’t eat a lot of fibre, go for just 1/4 cup! Enjoy once or twice a week and eat more as your body adjusts.
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HOW TO EAT MORE SUNCHOKES:
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🌱 @gkstories has a beautiful leek & sunchokes soup on their site
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🌱 There is a truly special fennel and roasted sunchoke salad in #eatmoreplantscookbook as well as a soup swirled with cilantro pesto
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🌱 @ameliafreer has a lovely Jerusalem artichoke and hazelnut soup on her site
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🌱 There is also an intriguing mushroom and sunchoke pasta on @feastingathome site
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🌱 Or, you could just roast them simply with plenty of olive oil, salt and pepper (1 inch chunks, 425 for 15-20 min)

Are fermented foods actually good for you? 🧐
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You might be surprised to learn that there are very few human studies looking at the benefits of fermented foods like kefir and kimchi...and exactly zero on kombucha. 🤯
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But doesn’t mean they’re not part of a healthy, gut-friendly diet! Particularly when we’re talking about fermented plant foods like kimchi and sauerkraut - which are made from nutrient-dense plants like l-glutamine-rich cabbage, and anti-inflammatory, prebiotic-packed garlic.
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👩🏻‍🔬 Early evidence suggests that fermented foods do have a small, positive impact on the gut microbiome as the microbes transit through your gut.
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But it’s incorrect to call fermented foods ‘probiotic’ unless they have recognized probiotic strains present 🦠
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So why do people do it? Marketing 😜 Go ahead and enjoy fermented foods as part of a healthy diet (I do!), alongside eating a wide variety of whole plant foods. Remember, the power is in the pattern, not in a single food or plate ✨
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🥤 Things to watch: how much salt and sugar fermented foods contain, because neither one (in excess) is great for your gut! Particularly the newer, mass market kombuchas which are essentially fermented soft drinks with comparable amounts of sugar.
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Head to the link in my bio for a look at the science of fermented foods (research linked) plus 15 recipes like this pumpkin miso soup 🥣 to ensure that jar of miso or kimchi doesn’t languish in the back of your fridge 👩🏻‍🍳
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What’s your fave fermented food? Mine is kimchi 🔥
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#fermentedfood #digestivehealth #guthealing #guthealth #microbiome #guthealthmatters #kombucha #sauerkraut #antiinflammatory #plantbasednutrition

No, kale isn’t ‘trying to kill you’. 🤬 I

No, kale isn’t ‘trying to kill you’. 🤬

It seems that TIKTOK is on the anti-kale bandwagon, and there are some other very rich influencers, I mean, ‘health advocates’ claiming that kale can kill you.

I thought we left this malarkey in 2015 but the internet echo chamber is forever so let’s break down the 3 main arguments.

OXALATES

Oxalates are naturally occurring plant compounds that bind to minerals to make salts. They are the reason why you don’t absorb 100% of the calcium in spinach.

You excrete oxalate salts mostly in your 💩 and the more calcium you consume, the more likely that oxalates will stay in the gut.

But you can also absorb it, and it gets excreted by your kidneys. Oxalates can bind with minerals in the kidneys to form kidney stones - but be clear, oxalates don’t automatically form stones. It’s way more complex than that.

Here are a few things that contribute
💧water intake
🥦 intake of fibre, magnesium, potassium and phytate, which also inhibit stones
🦠 your microbiome! Oxalobacter formigenes survives on oxalates; antibiotic use can decrease it.
🙋🏻‍♀️ How much oxalate we make in our bodies.
🥩 Oh, and how much meat protein, salt and sugar (particularly fructose) and you take in

Kidney stones are incredibly common. And associated with our all-too-common excess I take of meat.

You know what’s not common? Eating kale. Do the math...it just doesn’t add up!

In fact, eating a diet rich in whole plant foods, including kale, along with adequate calcium (1000mg) may just help you prevent stones. Data from the EPIC trials suggests that low meat and vegetarian diets had lowest risk for stones.

Swipe for info on heavy metals & thyroid, with papers you can read for more info because I had WAY too much info to fit in the caption 🤓

Let me say this: anyone who uses fearmongering to keep you hooked to their account, or buy their book or their products DOES NOT CARE about your health.

They are exploiting our psychology for their own ends. We react to statements of danger because well, we’re all just trying to stay alive here.

Tag a 🌱 loving friend who needs to hear this. Any other myths out there I need to bust?

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#mondaymythbusting

Veganuary is NOT a diet. ⠀⠀⠀⠀⠀⠀⠀⠀

I honestly don’t eat enough oranges! 🍊
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Oranges are kinda like apples and bananas in that they get super overlooked for fruit with bigger PR departments ✨
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Oranges are affordable, widely available and have a ton of benefits...so get on it!
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🌱 Soluble fibre to support digestive health and a healthy microbiome
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🌱 Almost 100% of your daily vitamin C needs to support skin and immune health
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🌱 A TON of cool phytochemicals like flavanones and carotenoids that help fight oxidative damage and inflammation
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🌱 I highly recommend you get into eating just a bit of well-washed orange peel...because the peel contains a lot of powerful stuff too. I add it to my smoothies!
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HOW TO GET MORE 🍊 INTO YOUR LIFE
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🍊 @walderwellness has an amazing roasted beet and fennel salad with orange vinaigrette
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🍊 Try the orange miso roasted vegetables from @plantbasedrd
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🍊 @lizmoody has a cardamom orange creamsicle granola
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🍊 My turmeric ginger smoothie with greens uses whole oranges to make it maybe the yummiest green smoothie ever 🤤
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🍊 Also....you could just peel and eat one 😜
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What’s your fave way to eat an orange?
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#foodfactfriday #plantbasednutrition #vegannutrition #oranges #wfpb #eatmoreplants

Flavourful, filling black bean breakfast burritos

Flavourful, filling black bean breakfast burritos 🌯
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I’m very into wraps again, but also, I have opinions 😜
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Like why do most wraps have so much rice in them? Like, isn’t the wrap a healthy grain already? Also see: I don’t get why we eat pasta AND garlic bread.
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Like, one or the other...🥖 🍝 it’s a hot take and I’m probably the only one who thinks like this so let’s talk about this burrito, hey? 😬
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It’s saucy, with a sweet & savoury vibe from the sweet potatoes which is why I think it’s a breakfast burrito although who doesn’t like all day breakfast?
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It makes a big batch, so it will feed the whole family - or you for a meal prepped breakfast all week long! I’ve also included advice on how to freeze them for later.

My friend @lindsaypleskot makes freezer burritos for all her new parent friends which is such a sweet thing to do - I got the freezer burrito idea from her!
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Do you love a burrito? What are your must have - or no way - toppings??
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📷: the amazing @sophiamacken

#breakfastburrito #veganmealprep #plantbasedfamily #veganburrito #easyveganmeals

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